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For menIntermediatePhase 3

Day 18: Pistol Core

Day 18 of 30 in the Men’s Intermediate Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 15 min
  • 10 or 20 movements
  • Day 18 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Standing Torso Twist

    Difficulty 1/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Standing Oblique Twist

    Difficulty 2/530 sec

  4. Woodchop

    Difficulty 2/530 sec

  5. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  6. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  7. Plank Shoulder Tap

    Difficulty 4/530 sec

  8. Bicycle Crunch — Simple

    Difficulty 2/530 sec

  9. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  10. Standing Lower-Back Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Torso Twist

    Difficulty 1/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Elbow Rotation

    Difficulty 1/530 sec

  4. Torso Rotation

    Difficulty 1/530 sec

  5. Standing Oblique Twist

    Difficulty 2/530 sec

  6. Woodchop

    Difficulty 2/530 sec

  7. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  8. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  9. Squat and Front Kick

    Difficulty 3/530 sec

  10. Marching High Knees

    Difficulty 2/530 sec

  11. Plank Shoulder Tap

    Difficulty 4/530 sec

  12. Pike Walk-Out

    Difficulty 4/530 sec

  13. Fast Mountain Climbers

    Difficulty 4/530 sec

  14. Russian Twist

    Difficulty 3/530 sec

  15. Seated Leg Lifts

    Difficulty 5/530 sec

  16. Bicycle Crunch — Simple

    Difficulty 2/530 sec

  17. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  18. Cat-Cow

    Difficulty 1/530 sec

  19. Lumbar Rotation Stretch

    Difficulty 1/530 sec

  20. Standing Lower-Back Stretch

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice